Core exercise – Page 3 – Irene Pastore Fitness.com

No Gym – No Equipment – No Problem

February 19, 2016

Get a Total Body Workout Without Spending A Cent

Arnold Schwarzenegger once said, that push-ups don’t cost you a dime. He meant, that you can exercise without equipment, or a gym.

You can strengthen, stretch, and improve heart health, and core strength, without leaving your home. You don’t even need alot of space.

You can get a total body workout, and that includes your core muscles, without any equipment.

Don’t Let Excuses Stop You From Exercising

No money to join a gym? No problem. Use any room in your apartment, home, or outdoor location.

No place to store equipment? Not a problem. You’re going to use the weight of your own body to get you strong and fit.

Not enough room in your home? No worries. You can get big results, in a small space.

Here’s your list of exercises that use the weight of your own body, instead of equipment. This style of exercise is called Bodyweight Training.

BODYWEIGHT TRAINING EXERCISES

PLANKS are a highly versatile exercise. You can do them down, up and sideways.

DOWN PLANK is performed facing downward on all fours.

SIDE PLANKS are performed on one hand and the edges of your feet.

UP PLANKS require strength and control to do them well, because they are a very challenging exercise.

PUSH-UPS are a challenging exercise. But that doesn’t mean you should avoid them.

The full Push-Up exercise is performed on the floor, and requires a great deal of strength, and body control, to do them well.

MODIFIED PUSH-UP is alot easier than the full push-up, because it’s performed on your knees. Great for beginners.

WALL PUSH-AWAY is a very good alternative for anyone who cannot do the Modified Push-Up. It’s the easiest option for most people.

STATIONARY LUNGES are performed standing in one place.

MOVING LUNGES are performed by stepping forward, or stepping forward and back.

SIDE LUNGES are performed by stepping sideways while stationery, or moving.

TWISTING LUNGES are performed by twisting side-to-side, while in a stationary position, or moving forward.

BRIDGES are a versatile exercise performed while lying on your back.

MOVING BRIDGE is performed by sliding one leg forward and back, while holding the Bridge exercise.

ONE LEG BRIDGE is performed by lifting one leg up to 90 degrees while holding the Bridge exercise.

SQUATS are performed by bending the knees. Primarily, they strengthen the legs.

WALL SQUATS are a modified version of the full squat, and are not as difficult, because you’re leaning against a wall for support.

ABDOMINAL exercises should be included in your exercise routine because they help support your spine. Weak abdominal and back muscles contribute to back pain, and poor posture.

BACK exercises are performed lying on your stomach while lifting your torso. Include back exercises in your routine, along with abdominal exercises.

Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.

4 Step Back Solution

February 14, 2016

Got an achy back? You’re not alone. Back pain is the number 2 reason for doctor visits, and one of the most common reasons for missed work.

What should you do if your back hurts all the time? First, check with your doctor to find out whether your back ache is caused by daily habits, muscular weakness, or an accident.

If your doctor tells you there is structural damage to bone, ligament, tendon or muscle, he/she may prescribe medication, and/or a treatment plan.

If your doctor discovers that the reason for your back pain is muscular weakness, or daily habits, and that participating in regular exercise will help, then you can begin doing exercise.

FOUR STEP BACK SOLUTION

1) Stretch your back with Yoga poses, or Pilates exercises.

2) Strengthen your core muscles, especially the abdominal, and back muscles. Muscles work in pairs. That’s why they should be strengthened, and stretched in equal measure.

3) Avoid sleeping on your stomach. When you sleep on your stomach, your pelvis tips forward, tightening the low back muscles. In the morning you’ll wake up with a backache. Instead, sleep on your side, or on your back.

While you sleep on your back, place a pillow under your knees to help stretch your back muscles. While sleeping on your side, place a pillow between your knees to ease your low back.

4) Practice the pelvic tilting exercise. This exercise stretches your low back muscles. Pelvic tilting can be done while standing against a wall, lying on your back, or seated on a chair, or on an exercise ball.

Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.

The Pilates Magic Ring

February 12, 2016

The Magic Ring is a portable piece of core exercise equipment invented by Joseph PILATES RING HORZ Pilates, the creator of the Pilates method of exercise. Here are 10 important reasons that the Magic Ring used by Pilates practitioners, and anyone who wants a quick and easy way to get strong.

Take it with you on vacation.
Take it to a friend’s house, and practice together.
The ring is very light, and will fit in a suitcase, or carry bag.
The ring is easy to use. Just squeeze and release while holding the handles.
The ring builds arm, hip, thigh, abs, and back muscles.
The results are powerful.
The ring is affordable. Prices range from $15.00 and up to around $49.00.
Rings come in 3 resistance levels: light for beginners, medium for intermediate workouts, and strong for an advanced workout.
The ring can be combined with both large and small Pilates equipment, to create more challenging workouts.
The ring is versatile. Use it in standing, seated, side lying, prone, and supine exercises.

Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.

A Quick Guide To Core Muscles

November 5, 2015

The core is a powerhouse of important muscles that help you carry out everyday activities, with more efficiency, and less injury.

A strong core enhances sports performance, prevents athletic injuries, gives you good posture, and makes your back strong so that you’ll never have problems with debilitating backaches. A strong core keeps older people from falling, and equestrians squarely on their horse. The core is located within your torso.

Think of your core like a sturdy tree trunk, immovable and very solid, able to withstand outside forces. Strong trees have powerful resistance against winds, torrential rain, and snow storms. And in a way, you’re just like a sturdy tree when you develop the muscles of your core.

In basic terms your core is made up of your abdominal, back, hip and backside muscles. Working together they give you the upper hand at life’s chores, and activities. All movement travels through your core, the center of your body. A sturdy core keeps you from getting injured, gives you superior posture, and enhances the way the look, feel and breath.

For more information about core exercise, read the following posts, Core Exercise For Equestrians, Ten Reasons To Strengthen Your Core, Why Older Adults Need Core Strength, How To Exercise Your Core, and Strong Core Muscles Can Save Your Life.

Core Exercise For Equestrians

February 11, 2015

With the exception of a few urban areas, we live in a country that encourages sitting, because our towns and cities are planned around the automobile.

We sit at the computer, in front of the TV, on the job, at the movies, dining out, and commuting to work. .

In many cities and towns, sidewalks are inadequate for pedestrians, making the car an absolute necessity, even for short, walkable errands.

Prolonged sitting weakens our muscles, makes us lethargic, creates a weak core, which in turn, develops poor posture. Medical doctors consider sitting to be the new smoking.

Do you have a job where you’re sitting most of the day? Do you have chronic low back pain? Does your neck feel stiff? Are your muscles so sore you can’t sit down? Is the time spent riding your horse not as enjoyable as you’d like it to be?

Targeted exercise provides solutions to remedy these problems.

EQUESTRIAN FITNESS AND CORE MUSCLES

The muscles of the abs, back, pelvis and hips, make up the core. Strengthening these muscles is important, because the core stabilizes the spine, and protects it from injury,

While you’re moving, the core controls the position and motion of the torso over the pelvis. A strong core improves sports performance, and maintains healthy posture.

SOLUTIONS

Targeted exercise provides solutions to help you get rid of muscular tension, and weakness, develop better posture on and off the horse, and makes riding more effective.

PILATES EXERCISE

Pilates Mat and Reformer exercises are designed to make your core muscles strong.

If you’re not inclined towards Pilates, no worries, you can opt in to a fitness-based core exercise routine, using specialized core equipment to get the job done. Core exercises can also be performed without any equipment.

YOGA CORE EXERCISE

If you’re a Yoga fan, there are many poses that will strengthen your core muscles, stretch your Psoas, Back, and Hamstrings.

As you can see, there are many ways to stretch and strengthen your muscles. Here are a few suggestions.

Stretch the Psoas Muscle because this inner hip muscle tightens up when you do alot of sitting. Stretch your Back to release tension in tight muscles.

The Hamstrings are the muscles of the posterior thigh. Theses muscles tighten up from excessive sitting. If you frequently do stair climbing, or cycling ,you should be stretching your Hamstrings on a regular basis.

Strengthen ;your Back and Abdominal Muscles, because these muscles work as a team to keep your posture healthy, and your spine well-supported.

RELATED POSTS

The Lunge Stretch For Tight Hips

Stretching 101

Basic Hamstring Stretches

Brooklyn Man Dies Hiking Alone in Mexico

January 20, 2015

Exercise shouldn’t kill you. Most people would agree with that. But the reality is that exercise does kill, when you’re not prepared, don’t understand the risks, or your fitness level isn’t up to the task.

MOTHER NATURE DOESN’T FORGIVE

If you’re out in the wilderness, on a rocky hillside, riding the rapids, or up on a mountain, you need a plan, and know what you’re doing, because the mountains don’t care, and hikes can turn deadly.

**Get a grip. Wear appropriate footwear. Obey trail signs and don’t wander off.**

Hiking alone in Mexico, 25 year-old Hari Simran Singh Khalsa of Brooklyn, New York, was found dead on January 2. Missing since December 30, his body was found in a ravine near the town of Tepoztlan.

Khalsa told his wife that he planned to go on a short hike, and in a later message told her he walked further than intended, and also told friends that he climbed too high onto another mountain by mistake.

His family said he died of head injuries from a fall over rough terrain, in the Tepozteco Mountains.

In his last text message to a friend, he said that he was on top of a very high mountain, and not sure how to get down. He had a liter (about 4 cups) of water and a bag of trail mix.

**Study maps. Know where you’re going, and what to expect.**

10 HIKING TIPS TO PREVENT ACCIDENTS

Get in shape. Strengthen your core.
Learn about the terrain.
Check the weather forecast before you set out.
Wear proper clothing, and footwear for the anticipated weather conditions, and terrain..
Carry enough water and food for your trip.
Don’t hike alone.
As you ascend, make note of your ability to descend. If you think you won’t be able to navigate the terrain safely on the way down, turn around and go back.
Study maps of the hiking trails before setting out on your trip.
Keep in mind that in remote areas, your cell phone is useless.
Know what type of wildlife you may encounter.

CORE STRENGTH MAY SAVE YOUR LIFE

A strong core prevents falls, by stabilizing your spinal muscles. Instead of landing on your head, back, or knees, you’ll remain upright, whether you’re walking on icy pavement in a city street, or engaged in wilderness sports and recreation activities.

Here’s a list of related articles about outdoor recreation safety.

How To Exercise Your Core

Strong Core Muscles Can Save Your Life

How To Kill Yourself In A Kayak,

How To Prevent Hiking Accidents.

Irene Pastore Fitness.com

Live Streaming Classes & Personal Training For Active Agers 55+

Tag: Core exercise

No Gym – No Equipment – No Problem

4 Step Back Solution

The Pilates Magic Ring

A Quick Guide To Core Muscles

The core is a powerhouse of important muscles that help you carry out everyday activities, with more efficiency, and less injury.

Core Exercise For Equestrians

Brooklyn Man Dies Hiking Alone in Mexico